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How to Get Lean & Stay in Shape Year Round How to Be Ripped, Shredded, & Cut UP for Summer 2017

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Learn how to GET LEAN FAST and Stay ripped, shredded, and cut up all year round. This video will teach you how to get in shape and stay in shape all year without always counting calories & macros. How do you not only get lean but also maintain it all year round? For most people getting lean is a struggle and then it's even harder to maintain it, but thats not the way it has to be. You just have to understand some basic principles to make sure that you get lean and stay there for good. To get to a level considered lean you're going to have to do certain things depending on where your starting point is. If you're already in pretty good shape and just have a little bit of extra body fat you can throw in some cardio or a couple days of hiit weight training into your workout schedule. and doing that consistently, alone can get you leaner. However if you're starting point is at a heavier weight and you have a lot of excess fat then you're going to have to stick to a diet for a period of time. How long you have to stick to this diet plan depends on how much extra body fat you're carrying and how aggressive your diet plan is. To get lean you're mostly going to be sticking with nutrient dense single-ingredient foods. Foods that are natural and grow in the ground. the foods that we all know are healthy. Although. you can deviate from this and you can incorporate even junk food into your diet plan as long as your Macros and calories balance out at the end of the day and indicate that you had a negative calorie balance. But even with flexible dieting methods I'm not going to BS you, getting lean isn't easy. Just like bulking up contrary to the beliefs of the many people that have never bulked before. eating enough food to gain weight and bulk is not easy. Your gonna have to stuff yourself. And that's not always fun. When getting lean there's going to be a point where you're going to want to eat more carbs than your allowed for the day or there's going to be a snack that you desperately want that your gonna have to refuse because your trying to get leaner. However being consistent, maintaining an overall calorie deficit, and balancing out your Macros properly over the course of about six weeks should help everyone get dramatically leaner from where they started. The bigger question is how do you actually maintain it. To stay in shape year round you can't force yourself to just eat chicken breast broccoli and brown rice for the whole year. Or always keep your diet clean and healthy. I don't think it's possible to do that and I think the people that attempt to do that windup failing and binging out. The best way to stay lean all year round is by understanding the underlying principles of fat loss and fat gain. It doesn't matter if you have a day where you eat a whole bunch of junk food and take in a ton of extra sugar and calories and then the next day you don't eat anything at all. Here I'm talking about a 24-hour fast. even though this goes against mainstream Fitness advice your calories will most likely balance out no matter how much damage you did in that one day. And for those of you that are thinking what about insulin. well the huge insulin Spike that you're going to get on the day that you pig out is going to wind up being balanced out the next day when you have virtually no insulin floating around your blood because you'll be fasting the whole day. Whats gonna happen is you'll get a little bit of fat gain on the day that you pig out and then you'll lose a little bit of fat on the day that you fast and that creates a balance. Granted if you're planning on pigging out like crazy I would only pick a couple meals to pig out with rather than eat junk food all day because that can be difficult to balance out. Now keep in mind that this approach of fasting after a day of eating junk food is just one of the many flexible dieting approaches that can work. You can do a regular intermittent fasting protocol where you only allow yourself to eat for an 8-hour feeding window that you pick for that day. That method helps burn excess calories a lot at the end of the day. Also you could just eat one meal for the day rather than maybe your regular breakfast lunch and dinner and balance out your intake that way. There's also the 5-2 diet which allows you to eat normally 5 days of the week and then have two days in the week where you have significantly less calories than normal almost like you're eating nothing at all. These approaches to Fat Loss have proven more effective for many people then just having a steady clean eating plan for your whole life because these approaches for most are
Date: 2021-12-23

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Comments and reviews: 6

PTony
Can someone help me real quick? I've been looking all over internet and I can't find the right answers. I've been working out for about 5 months and I've seen some improvements like my back, arms and legs too, but I haven't gotten the result I really expected. I'm only 15, 5'7 and I really want to get a good shape, not be a bodybuilder. I was 123lb when I started going to gym and now I'm only 127lb: / I'm not fat obviously but I still can't see my abs. I can see my muscles on some other body parts but I can barely see my abs. I don't know how or if I can gain muscles but reduce the body fat at the same time. I just want to get a good body. I can't really seem to add much muscles and I can't really seem to get rid of my body fat. I go to gym 6 times a week, I don't on sundays. For breakfast I eat some cereal, then at school I eat the school lunch, I come home I eat whatever my mom cooked. If she didn't then I just make a me a sandwich. Then I go to gym for about 50 minutes, when I come home I drink a shake that says it has 20g protein. Then I eat something again and that's it. Like I said I'm only 15 and I can't buy my own food and I can't cook 5 star meals. I make me some eggs sometimes and bacon if I have some but other than that I eat what my mom cooks. Can someone tell me what I should be doing different and what new things to do? Pls help me, I can't find the right videos with the right answer anywhere. I do understand that it takes time to build muscles and get bigger, but I know I need to learn a lot more. My program which I made myself is this: Monday I do back and biceps, Tuesday chest and triceps, Wednesday legs and shoulders, Thursday back and bicep, Friday chest and triceps and Saturday legs. I will start adding HIIT cardio on saturdays if anyone says I should.
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Michelle
i have lost 2 inches by eating 2-3 cups of rice a day for less than a week also keeping sodium low high sodium make be bloated it makes it look like i gained 4 kgs. and i agree you cant eat healthy everyday but you can make a plan for yourself and make a day where you eat what you wants for lunch or dinner. usually if im feel like i need something unhealthy i go to bread or 2-3 serving of pasta or creamed rice( raw sugar, white rice, rice milk. helps me stay on track. also i dont like the way you say diet. diet means restriction i can eat 2000-2500 calories do hardly anything( eat sleep and computer) and lose weight. it would be good to hear your thoughts on white rice and health benefits and why asians are so lean( when they arent eating macca's and kfc)
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c174
I'm sorry although I always give you a thumbs-up I have to disagree with this video.
Good health starts from the inside out and this video you're almost teaching people and giving them a license to eat junk food and be unhealthy from the inside out and still look good
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Wilson
Balancing out sounds easy & simple enough, but I would like to know how hard is it to have a new weight set point? I have plateau in my weight lose & would like to drop a few pounds below current weight but is set points realistic for maintaining year round?
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sport
I'm confused. what matters more? Calories or macros? As a vegan. mommy carbs always go over. but my calories are wayyyy under usually. So what matters most when trying to get lean? I REALLY NEED HELP WITH THIS
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Bhagat
can i maintain my weight when almost 60% calories of my diet coming from carb but am stay in calorie deficit. Because i cant afford expensive food to stay fit. thank tell plz
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